Tuesday, September 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- One-legged forward fold (Janu Sirsasana) with block

- Seated forward fold (Paschimottanasana)

- Side twists from (Janu Sirsasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Kneeling position (Vajrasana) variation, arms and shoulders extensions

- Hands and knees position, lift and extend right arm and left leg, pause, hands

   and knees position, lift and extend left arm and right leg, pause, hands and

   knees position (Balancing pose)

- (Supta Padangusthasana) series, with strap and block

- Bridge pose (Setu Bandha Sarvangasana)

- Bridge pose (Setu Bandha Sarvangasana) variation, hips supported on blocks,

   lift right leg to vertical, pause, lower right leg to floor, pause, lift left leg to
   vertical, pause, lower left leg to floor

- Happy baby pose (Ananda Balasana)

- Down dog (Adho Mukha Svanasana)

- Forward fold (Utanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation, raise arms overhead, lift back

   shoulders and head off the floor, reach arms through legs and touch the wall,

   pause, lower arms overhead

- Frog pose (Bhekasana)

- (Supta Baddha Konasana) with head supported on blanket

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms